Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 425.3
- Total Fat: 18.1 g
- Cholesterol: 60.1 mg
- Sodium: 436.3 mg
- Total Carbs: 36.2 g
- Dietary Fiber: 5.9 g
- Protein: 31.3 g
View full nutritional breakdown of Chicken & Veggies w/. Basil Pesto calories by ingredient
Chicken & Veggies w/. Basil Pesto
Submitted by: KMSIEBERTIntroduction
I got this from a Williams & Sonoma Italian cookbook and LOVE this recipe and I'm playing with it to lower the calories but not the taste = ) I got this from a Williams & Sonoma Italian cookbook and LOVE this recipe and I'm playing with it to lower the calories but not the taste = )Number of Servings: 6
Ingredients
-
Onions, raw, 1 small
Chicken Breast, no skin, 500 grams
Peppers, sweet, red, fresh, 1 medium
Zucchini, 2 cup, cut into 2" pieces
Mushrooms, fresh, 250 grams
Chicken stock, home-prepared, 0.25 cup
Basil, 30 grams
Salt, 2 dash
Olive Oil, 11 tbsp
Reduced Fat Fresh Parmesan Cheese, grated, 0.5 cup
Pine Nuts, 3 tbsp
Reduced Fat Romano Cheese, 1 oz
Black Olives, 60 grams
Pepper, black, 2 dash
Directions
Pesto:
In a blender or food processor, combine the basil leaves and a dash of salt (the salt keeps the basil from darkening). Process until finely chopped. With the motor running, slowly add 6 tbsp of olive oil, the parmesan, romano, pine nuts, and continue to process until a smooth, creamy mixture forms.
Chicken & Veggies:
In a wok or deep frying pan over high heat, coat the pam with olive oil cooking spray, add the chicken pieces and stir and toss every 15-20 seconds until lightly browned and opaque throughout, about 4-6 minutes total. Be sure to distribute the chicken evenly in the pan so it comes into maximum contact with the heat and cooks evenly. Transfer to a dish and set aside. Coas the same pan over meduim-hight heat with olive oil cooking spray. Add the onion and stir and toss every 15-20 seconds until it begins to soften, about 2 minutes total. Add the bell pepper, zucchini, and mushrooms and stir and toss evert 15-20 seconds until the onion is tender, about 3-4 minutes longer. Return the chicken to the pan, add the stock, and stir and toss just until the chicken and stock are heated through, about 2-3 minutes. Remove from heat, add the pesto, dash of salt and pepper and toss until the chicken and vegetables are nicely coated with the sauce. Serve immediately. Makes 6 servings.
Number of Servings: 6
Recipe submitted by SparkPeople user KMSIEBERT.
In a blender or food processor, combine the basil leaves and a dash of salt (the salt keeps the basil from darkening). Process until finely chopped. With the motor running, slowly add 6 tbsp of olive oil, the parmesan, romano, pine nuts, and continue to process until a smooth, creamy mixture forms.
Chicken & Veggies:
In a wok or deep frying pan over high heat, coat the pam with olive oil cooking spray, add the chicken pieces and stir and toss every 15-20 seconds until lightly browned and opaque throughout, about 4-6 minutes total. Be sure to distribute the chicken evenly in the pan so it comes into maximum contact with the heat and cooks evenly. Transfer to a dish and set aside. Coas the same pan over meduim-hight heat with olive oil cooking spray. Add the onion and stir and toss every 15-20 seconds until it begins to soften, about 2 minutes total. Add the bell pepper, zucchini, and mushrooms and stir and toss evert 15-20 seconds until the onion is tender, about 3-4 minutes longer. Return the chicken to the pan, add the stock, and stir and toss just until the chicken and stock are heated through, about 2-3 minutes. Remove from heat, add the pesto, dash of salt and pepper and toss until the chicken and vegetables are nicely coated with the sauce. Serve immediately. Makes 6 servings.
Number of Servings: 6
Recipe submitted by SparkPeople user KMSIEBERT.
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